Foods For Eye Health | Hacks For Puffy Eyes, Dry Eyes & More

It’s said that your eyes are the window to your soul, so what does that say about your lifestyle choices if they’re not as bright as they might be?

No, this is not an article about how to maximise your lashes or make your eyes pop with clever make up tips — this is a look at foods for eye health and simple life hacks that you can try in order to unlock the potential of natural remedies.

Beauty starts on the inside, right? So it’s best to begin with what you’re putting into your body nutrition-wise, before you go looking for answers in the make-up aisles of Boots.

Eye Symptoms & What They Say About You

Eye conditions can be a telling sign of things not being quite right below the surface, so it’s important to notice the symptoms so that you can address the cause.

To start with the fairly obvious, bags under your eyes are usually a simple sign of tiredness — one too many late nights fuelled by box-set binges, perhaps. If this progresses to persistent dark circles and bloodshot eyes though, this can be a sign of anaemia.

If resolving your sleeping pattern doesn’t fix the dark circles under your eyes, this might also suggest a thyroid problem or even a food intolerance.

And if you’re concerned about your eyes looking yellow, this can be an indication of liver issues such as jaundice.

Luckily, there are a whole host of foods for eye health out there (that you’ll probably already have at home) that can help to relieve or prevent the symptoms of many of these common eye issues.


Foods For Yellow Eyes

A yellow tinge to the whites of your eyes may at first be improved by cutting out processed food and vegetable oil, as well as reducing your sugar intake.

By eating more vegetables, the positive effect of fibre, which binds bile and toxins in your belly, along with the increase in minerals and vitamins, can provide you with a natural detox, which will cleanse your liver.

If you’re looking for a shopping list to help with yellow eyes, try the following:

  • Broccoli
  • Kale
  • Cauliflower
  • Rocket salad
  • Watercress
  • Cabbage
  • Eggs
  • Onions
  • Garlic

Foods For Bloodshot Eyes

Bloodshoot eyes can be an indication of eye-strain, easily explained for many by the amount of time spent staring at a screen. However, they can also be the result of many more serious conditions, such as conjunctivitis and glaucoma, so it’s always best to go to your doctor first.

Bloodshot and itchy eyes can also be the result of an allergy such as hayfever, so may be solved with antihistamines.

Increasing your vitamin C intake is a great place to start to combat bloodshot eyes, as vitamin C is a powerful antioxidant that plays a role in the formation of blood vessels — especially the vessels in the eyes.

For natural sources, you could try:

  • Oranges
  • Kiwi
  • Strawberries
  • Broccoli
  • Kale
  • Red pepper
  • Mango
  • Tomatoes
  • Pineapple

It might also be useful to try vitamin C supplements, as these daily tablets can be a more efficient, cost-effective way to make sure you hit your recommended intake right away.

Foods For Dry Eyes

Dry eye syndrome is a pretty common condition that is a result of either not producing enough tears, or the tears that you do produce evaporating too quickly, leading to dry, irritated eyes.

This can be caused by a whole range of things, including underlying medical conditions such as blepharitis, side effects of certain medications (such as antihistamines, antidepressants, and beta-blockers), hormonal changes in women, or even just from wearing contact lenses.

A great way to combat dry eyes is to increase the amount of omega-3 fats you consume.

This is naturally found in:

  • Mackeral
  • Salmon
  • Herring
  • Oysters
  • Sardines
  • Anchovies
  • Chia seeds
  • Walnuts

As the main sources of omega-3 are fish, it can become quite expensive to increase the amount you have in your diet — or if you’re vegetarian or vegan it might not be an option at all. That’s where omega-3 supplements can be useful, especially vegan-friendly omega supplements, as they provide a convenient alternative that can fit with any lifestyle choice.

healthy food choices

Foods For Tired Eyes

For tired-looking eyes, a good night’s sleep (followed by another throughout the whole week) is your first answer, but here are some natural remedies you could try too.


Placing ice cold cucumbers over your eyes for 10 minutes can reduce swelling due to the high moisture content. There’s a reason they’re so closely linked with being pampered at the spa!

Green Tea

Green tea contains bioflavonoids, which can help to reduce bacteria and inflammation, which may be a cause of your puffy eyes.


The antioxidant content of strawberries can cure puffy, tired-looking eyes if you place a cross-section under your eyes. They also contain something called alpha-hydroxy, which is an ingredient found in many commercial face creams, and some studies have shown this can encourage smooth-looking, young skin.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Claire Muszalski

Claire Muszalski

Registered Dietitian

Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. She has a Bachelor of Science in Biology and a Master’s degree in Clinical Dietetics and Nutrition from the University of Pittsburgh.

Talking and writing about food and fitness is at the heart of Claire’s ethos as she loves to use her experience to help others meet their health and wellness goals.

Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. When she’s not keeping fit herself, she’s cheering on her hometown’s sports teams in Pittsburgh, or cooking for her family in the kitchen.

Find out more about Claire’s experience here.

Up to 70% off SALE - Use code: SALE Be quick, shop now!